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Wakame vs Summer squash - In-Depth Nutrition Comparison

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Wakame vs Summer squash infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
6
:
Contains more Iron +522.9%
Contains more Calcium +900%
Contains more Magnesium +529.4%
Contains more Copper +456.9%
Contains more Zinc +31%
Contains more Phosphorus +110.5%
Contains more Potassium +424%
Contains less Sodium -99.8%
Contains more Iron +522.9%
Contains more Calcium +900%
Contains more Magnesium +529.4%
Contains more Copper +456.9%
Contains more Zinc +31%
Contains more Phosphorus +110.5%
Contains more Potassium +424%
Contains less Sodium -99.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
7
:
Contains more Vitamin A +80%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +62%
Contains more Vitamin B3 +228.5%
Contains more Vitamin B5 +349.7%
Contains more Vitamin K +76.7%
Contains more Vitamin C +466.7%
Contains more Vitamin B6 +10800%
Contains more Vitamin A +80%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +62%
Contains more Vitamin B3 +228.5%
Contains more Vitamin B5 +349.7%
Contains more Vitamin K +76.7%
Contains more Vitamin C +466.7%
Contains more Vitamin B6 +10800%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Wakame
16
Summer squash
Mineral Summary Score
44
Wakame
9
Summer squash

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
18%
Wakame
7%
Summer squash
Carbohydrates
9%
Wakame
3%
Summer squash
Fats
3%
Wakame
1%
Summer squash

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Summer squash
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wakame Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Wakame
Wakame contains less Sugars (difference - 1.55g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 870mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.086g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wakame Summer squash Opinion
Calories 45 16 Wakame
Protein 3.03 1.21 Wakame
Fats 0.64 0.18 Wakame
Vitamin C 3 17 Summer squash
Carbs 9.14 3.35 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 0.35 Wakame
Calcium 150 15 Wakame
Potassium 50 262 Summer squash
Magnesium 107 17 Wakame
Sugars 0.65 2.2 Summer squash
Fiber 0.5 1.1 Summer squash
Copper 0.284 0.051 Wakame
Zinc 0.38 0.29 Wakame
Starch
Phosphorus 80 38 Wakame
Sodium 872 2 Summer squash
Vitamin A 360 200 Wakame
Vitamin E 1 0.12 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.048 Wakame
Vitamin B2 0.23 0.142 Wakame
Vitamin B3 1.6 0.487 Wakame
Vitamin B5 0.697 0.155 Wakame
Vitamin B6 0.002 0.218 Summer squash
Vitamin B12 0 0
Vitamin K 5.3 3 Wakame
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.13 0.044 Summer squash
Monounsaturated Fat 0.058 0.016 Wakame
Polyunsaturated fat 0.218 0.089 Wakame
Tryptophan 0.035 0.011 Wakame
Threonine 0.165 0.028 Wakame
Isoleucine 0.087 0.042 Wakame
Leucine 0.257 0.069 Wakame
Lysine 0.112 0.065 Wakame
Methionine 0.063 0.017 Wakame
Phenylalanine 0.112 0.041 Wakame
Valine 0.209 0.053 Wakame
Histidine 0.015 0.025 Summer squash
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.